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Workout of the Day: Monday 11.21.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash adductors- 2 minutes. Lax ball hips/glutes- 2 minutes 2 rounds: 60′ Jog 30′ Lateral lunge w/OH reach 30′ Broad jump 30′ Crab walk 5 Circ Scap Pull-up each direction STRENGTH: A. Tempo Front Squat @ 51×1; 3 reps x 5 sets *starting at 55% and building* CONDITIONING: 5 […]

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Workout of the Day: Friday, 5.27.16

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side 1 Round: 60ft jog, 30ft high knees, 30ft lateral lunge, 30ft crab walk, 30ft bear crawl, 30ft broad jump STRENGTH: A. Clean w/2 sec pause above knee + Clean (1+1) every 2 minutes x 12 minutes (6 sets) – building […]

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Workout of the Day: Sunday, 1.31.16.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 3 minutes then lats 3 minutes 2 Rounds: 15 prone theraband pass throughs, 10 scap pull ups, 5 half kneeling bottoms up kb strict press/arm CONDITIONING: In teams of two with partners alternating full movements, 4 Rounds 50 Calorie AB 35 DB S2O (45/20#) 20 Pull Ups Notes -P1 […]

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Workout of the Day: Monday, 1.25.16.

AP Strength Ap Strength is CFCC’s intro to powerlifting course. This class is formatted to increase experience, and strength, with the Squat, Deadlift, and Bench Press. Let our coaches make you a stronger, sexier, thicker, and perhaps hairier (that’s by choice) athlete. All are welcome to partake in this hour long strength feast of the […]

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Workout of the Day: Wednesday, 1.13.16.

Congratulations to December’s Member of the Month Jen Kaplan! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes and lat/serratus 4 minutes, wrist/forearm stretching 1 min/arm 2 Rounds: 10 sumo squat to stand, 10 lateral x-band walks/direction, 10 scap pull ups STRENGTH: A1. Front Rack Forward Lunge x 10 reps (5/side) x 3 sets, Rest 10 […]

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Workout of the Day: Friday, 1.8.16.

The 2016 In House Competition Registration is Open Sign up on Mindbody under “Events” – Registration closes this Saturday at 8pm! *TOMORROW* A New Year for a New Approach to Nutrition at CFCC: #eatwithapurpose Join us for a look at the most practical perspective we could give you on our movement to #eatwithapurpose on Saturday, January […]

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The Pull-up Project: To Pull is Human!

In the video above, you can see all the various types of movement patterns that can relate back to the simple act of pulling yourself over a bar (this is really only a small sample). What you may not see in this video is that I started with average (or, 1 1/2 inch thick) banded […]

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Workout of the Day: Monday, 11.16.15.

The 2015 Stache Showdown Mark your calendars for the 4th annual Stache Showdown. This amateur (non-sanctioned) partner strongman competition has been raising awareness of men’s health issues for the last four years, AND this year we would like to build awareness for a new Philly based non-profit, UliftU! WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman or Wall […]

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Workout of the Day: Monday, 10.26.15.

ULiftU Fundraiser Thank you to everyone who came out on Friday night to support ULiftU. With your donations, t-shirt and raffle purchases, we were able to raise close to $2,000! This puts us that much closer to our launch and starting our first members working towards self sufficiency. We are incredibly grateful for every person […]

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Workout of the Day: Wednesday, 10.21.15.

Mindfulness for Athletes Join us for a 90-minute seminar on how Mindfulness Meditation can help you become a more aware athlete! We will be meeting on Sunday, November 8, 2015 from 12-130pm. The cost of this seminar is $50 for CFCC athletes, and $60 for non-members of CFCC. Our instructor for the day is Aleezé […]